Weightlifting
Squat Snatch
Work to a heavy for the day.Work on mechanics. This is the time to improve your lift, do not sacrifice form for weight today!
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Snatch (135/95)
1-2-3-4-5-6-7-8-9-10
Bar Muscle up (scale is C2B pull up)10 PS+1 BMU, 9 PS+2 BMU and so on.